Distance running and strength training don’t always go hand in hand, but maybe they should.
Collegiate runner Brock learned this lesson the hard way when a stress fracture sidelined his entire 2023 season.
In a recent YouTube video, he shared the exact strength routine that now keeps him injury-free while running competitively—and the transformation started with one painful realization.
What he discovered might change how runners approach their training forever.
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The Wake-Up Call That Changed Everything
Summer 2023 started perfectly for Brock. Living in Boulder, Colorado, he was crushing 90 to 100 miles weekly while strength training twice per week.
Then he moved to Mississippi. The pavement replaced mountain trails, and strength sessions became an afterthought.
On September 5th after a hard workout I started to notice a little bit of a flare up in my shin. I went to the doctor and got an MRI and they said I had a stress fracture in my tibia and wouldn’t be able to compete this season.
That diagnosis became his turning point. Brock realized strength training wasn’t optional—it was essential for durability and speed.
Why Runners Can’t Afford to Skip the Weights
Strength training protects runners from injury while simultaneously improving performance. It’s not just about building muscle—it’s about creating resilient joints, bones, and connective tissue that can withstand thousands of repetitive impacts.
Research consistently shows that runners who incorporate resistance training experience fewer injuries and improved running economy. Stronger muscles mean better force absorption and more efficient energy transfer with each stride.
Strength training is one of the most important things that Runners can do because it makes you more durable and it also makes you faster.
The Complete Runner’s Strength Session
Brock performs this routine twice weekly, with slight variations between sessions. Each workout begins with isometric warm-ups—leg lifts, split squat holds, and hamstring activations.
These aren’t complicated movements. They simply prepare muscles for loaded work without risking tears or strains.
Lower Body Powerhouses
Two-Dumbbell Single-Leg RDLs kick off the main session. Starting with 35-pound dumbbells per hand (70 pounds total), this exercise targets each hamstring individually while improving balance and coordination.
The key? Feeling genuine hamstring engagement throughout the movement, finishing with an explosive knee drive.
Goblet Squats alternate with RDLs, typically starting at 75 pounds and progressing to 90 pounds based on how the body responds. Deep squats with controlled weight and straight backs activate glutes and quads maximally.
Bulgarian Split Squats build serious quad strength above the knee. Brock emphasizes dropping that back knee as low as possible while keeping the elevated foot completely flat on the bench.
For runners new to this movement, starting with a single dumbbell on the working leg side reduces difficulty while maintaining benefits.
Upper Body Integration
Many runners make a critical mistake: neglecting everything above the waist.
Brock incorporates single-arm dumbbell rows (typically 40 pounds) between Bulgarian split squats. Strong back muscles and shoulders maintain proper running form during race fatigue—especially in those brutal final miles.
So often I see Runners neglect their upper body strength but it’s just one of those things that you need to have.
Pull-ups and push-ups round out upper body work. Brock’s typical progression: 10 pull-ups and 20 push-ups on the first set, then continuing until failure on subsequent sets (8/20, 5/20, 3/15).
These bodyweight movements dramatically improve running economy and form maintenance under fatigue.
Lateral Movement Matters
Lateral lunges with weight plates address a massive gap in most running programs. Runners move forward constantly but rarely train side-to-side movements that strengthen stabilizing muscles and prevent compensation injuries.
Brock admits these aren’t his strongest exercise, which makes them even more important. Weaknesses reveal opportunities for injury prevention.
Core Finishing Circuit
Every session concludes with 4-5 minutes of medicine ball core work. Three sets of 10 reps each:
- Med ball sit-ups
- Med ball crunches
- Med ball flutter kicks
Using a 10-pound ball provides enough resistance without compromising form, though weight can adjust based on fitness level. Maximum core activation matters more than heavy loading.
Progressive Overload for Distance Runners
Brock recommends a structured six-week progression cycle. Start with manageable weights, then gradually increase load throughout the cycle.
At cycle’s end, reset and establish new baseline weights based on strength gains. This systematic approach builds genuine strength without overwhelming recovery demands from high mileage.
Whenever you’re 15 miles into an 18 mile run and you’ve been strength training you just know that you have that ability to go from 15 to 18 and it just helps you feel so much better during your runs.
The Real-World Difference
Consistent strength work creates tangible changes runners notice immediately. Legs feel stronger during long efforts. Form holds together when fatigue sets in. Recovery between hard sessions improves noticeably.
Most importantly, the injury risk plummets. Strong muscles, tendons, and bones can handle training stress that would break down undertrained tissues.
For Brock, that lesson came at the cost of an entire competitive season. His stress fracture taught him what research has proven repeatedly: runners who strength train stay healthier and perform better than those who only log miles.
The workout takes roughly 45-60 minutes twice weekly—a small investment compared to months of injury rehab. Whether training for competition or simply enjoying recreational running, incorporating resistance work protects the body while unlocking performance potential.
Strength training isn’t supplementary for runners anymore. It’s foundational to longevity in the sport.
